Phytonutrient Rich Foods: Add Color to Your Plate Phytonutrients are natural compounds found in plant-based foods that give plants their rich pigment, as well as their distinctive taste and smell. They are essentially the plant’s immune system and offer protection to humans as well. There are thousands of phytonutrients that may help prevent cancer as well as provide other health benefits.

You should aim for 5-10 servings of colorful fruits and vegetables every day. What Counts as a Serving? One serving of fruits or vegetables can come from:

• 1 cup of leafy greens, berries, or melon chunks • 1/2 cup for all other fruits and vegetables • 1 medium-sized fruit or vegetable (e.g., apple or orange) • 1/4 cup dried fruit • 3/4 cup of 100% juice or fresh juice

The best way to increase your intake of phytonutrients is to eat a variety of plant-based foods, including fruits, vegetables, whole grains, spices, and tea. Supplements are a poor substitute, because phytonutrients work together as a team to provide a more potent protective punch when eaten as whole foods. Green Artichokes Asparagus Avocados Bok choy* Broccoli* Brussels sprouts* Cabbage* Cilantro Collard greens* Greens (leafy) Kale* Kiwi Lettuce Okra Parsley Spinach Turnip greens* Watercress*

Red Apples (w/skin) Beets Cherries Cranberries Grapefruit Pomegranates Radishes* Raspberries Red grapes Red peppers Strawberries Tomatoes Watermelon

Yellow/Orange Apricots Cantaloupe Carrots Guava Mango Oranges Papaya Peaches Pumpkin Squash (butternut) Sweet potatoes Tangerine Turmeric

Blue/Purple Blackberries Blueberries Eggplant Plums or prunes White Cauliflower* Garlic Onions Other Dried beans Flax seeds Ginger Green or black tea Legumes Nuts Soy products Whole grains

*Note: An asterisk (*) indicates a cruciferous vegetable. These vegetables are packed with dietary benefits and contain detoxifying enzymes. Aim for 1-2 servings of these vegetables every day. For more information, visit our web page at www.danafarber.org/nutrition.